Upper body push-pull day

A) Barbell bench press - 4x8
- Build up in 3-4 sets, then complete the 4x8 with the same weight
- Go heavy! (RPE 8-9)

B) 3 sets
barbell bent over row with rope x 8-10 reps
double dumbbell shoulder press x 8-10 reps
kettlebell upright row x 10-12 reps

C) 2 sets
single arm dumbbell preacher curl x 10-15 reps
single arm dumbbell tricep kick back x 10-15 reps

-100 deadlifts 60/45kg

7rds of:
-15 bar over burpee
-15 double db thrusters 2 x 15/10kg
-15 US KBS 20/16kg

Then:
-400m run(both) plate 15/10kg overhead.
(Both athletes need to run same time)

A: Push ups 5xMax
B: SA lat pull downs 3xMax
C: SA DB shoulder flys 2set
D: DB Reverse flys 2set
E: SA Cable triceps extensions 2set
F: SA DB biceps curls 1xMax

Every 6 mins x 6 sets alternate A&B (3-3)

A,
25 Double under
250/200m row
25 Double under
250/200m row
25 USA swing @24/16kg

B,
25 box jump @60/50cm
200m run
25 db goblet squat @22,5/15kg
200m run

2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, sn-%, rest btw sets 2min

Pull-up with extra weight 4x6 reps

Deadlift

8-8-5-5-3-3-2

Build throughout the 7 sets.

Go Every 2:30

AMRAP 5

32/27 CAL ROW

20 BURPEE OVER ROWER

After those for the score

-REST OF TIME MAX REPS OF –

PULL UPS OR CAL ROW

3 Sets: (18 min)
Set 1: Max. unbroken Strict presses @85%
Set 2: 80% of Max. UB Strict presses @85%
Set 3: 70% of Max. UB Strict presses @85%

A: Dips 3xMax
B: Pull ups 3xMax
C1: SA Log press 3set
C2: supine body weight rows 3set